320-248-8079 icfbart@gmail.com

Pre Wod

emom15

  • pc+hang squat clean+jerk

add weight every 3 rounds

WOD

amrap9

  • 9x hpc 115/75
  • 9x burpees
  • 9x hr push ups

 

 

Weightlifting

  1. Tempo Pull + High Hang Snatch + OHS
    • 8×2 @70-75%
  2. Split Squats
    • 4×8 (each)
  3. KB RDL
    • 4×10 (each)
  4. Core